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CATEGORY: HEALTH INFO
Source: hellodoktor.com
7 healthy tips for Ramadhan, it's a waste not to try!
Here are some simple ways you can do throughout the month of Ramadan to keep your body healthy while fasting:
The easiest way to stay healthy while fasting is always to take sahur. Just like breakfast, sahur is crucial for increasing energy intake for the day until it's time to break the fast.
Eat healthy food during sahur by paying attention to balanced nutrition intake from complex carbohydrates, fibre, and protein. Foods such as brown rice, wheat, and oats provide a more extended period of satiety. Consuming foods that contain high fibre, such as dates, seeds, potatoes, vegetables, and almost all fruits, especially apricots, plums, papayas, and bananas, is suitable for your sahur menu.
In addition, protein can be obtained from eggs, cheese, yoghurt, or low-fat meat, which helps to increase energy throughout the day.
Most of our body is made up of water; we need the same amount of water as we lose when fast.
Depending on your weight, drink at least 8 to 12 glasses a day. To help the body stay hydrated, you can meet the water requirement when breaking the fast until sahur.
In addition, you should avoid consuming caffeine while fasting. This is because caffeine is a diuretic that makes us urinate more often, so the water in the body is quickly lost.
Try to cut down on excessively caffeinated drinks throughout Ramadan to avoid dehydration during fasting.
Throughout Ramadan, the most awaited time is breaking the fast. But unfortunately, many people are lazy when enjoying iftar meals.
Immediately eating a lot of food when breaking the fast will make the stomach bloated. Therefore, break the fast by eating normally.
You can eat gradually. During breaking the fast, eat light food such as fruit salad, fruit juice, dates, or water. A few hours later, eat a heavier meal.
The fried menu for breaking the fast is very tempting. However, it is good for you to avoid all forms of food fried with oil in large quantities throughout the month of Ramadhan.
This is because these foods will increase your body's cholesterol risk.
The next fasting tip is related to your Iftar meal! You are also required to reduce sugary drinks, foods, and processed products.
Many need clarification on the meaning of 'breaking the sweet'. Sweet food or drinks are essential to normalizing blood sugar during the fast break.
However, you need to pay attention to the food or sweet drinks you eat, especially if the sweetness is made from sugar.
This is because, without realizing it, the drinks and sweet foods we use routinely during Ramadan will cause weight gain.
Remember, to ensure that the body remains healthy throughout Ramadan, the calories taken out must be more than the calories that come in.
The month of Ramadan is not an obstacle to staying healthy through physical activity. You can do light to moderate-intensity exercise after breaking the fast when the body is full of energy.
Do exercise for 30 minutes by walking, cycling, jogging, or doing other activities that suit your body's condition.
In addition to observing food intake, important Ramadhan health tips also include determining the sufficient time and amount of sleep. Sleepiness during fasting is not due to not eating and drinking all day but because you get enough sleep.
If you must get up early to prepare sahur, try to prepare it at night.
It would help if you did not stay awake for unimportant needs. Try to go to bed earlier, like after the tarawih prayer.
This is because the lack of sleep will affect the brain's performance, thus hindering your other activities.
Conclusion
If you follow the healthy Ramadan tips listed above, you won't need to be lethargic during fasting. If these fasting tips work for you, remember to share!
Date of Input: 07/03/2024 | Updated: 07/03/2024 | harnita_upm
